6 Moves For A Total Body Transformation

Sometimes keeping it simple is the best formula for success. Celebrity Trainer, Holly Perkins, shares 6 moves from her total body workout that helped her create a body most 20 years olds would kill for…did we mention she’s 40? While many women may begin freaking out at just the thought of turning the big 4-0, Perkins looked at it as motivation to get into the best shape of her life.

The workout to help you achieve a total body transformation

I decided to focus on strength training because it was a workout that I had never given enough attention to before that point. To ramp up my fitness level, I created a routine composed of four strength workouts and four cardio workouts a week. I also ate lots of lean protein, greens, and whole grains. Six months after starting my new regimen, I celebrated my birthday looking and feeling better than ever.

Though I can’t share my entire workout program in one story, there are a few super effective moves I used that can help you achieve your best body, too. Get ready to be in the greatest shape of your life, lady!

The Workout: Complete three sets of each exercise below for the reps noted under each move, resting for 30 seconds between each set. After finishing all three sets, move on to the next exercise. For every move, try to increase the weight as noted below in the second and third set.

Move 1: Deadlift

Hold a 45-pound barbell with an overhand grip in front of your thighs. Your hands should be slightly wider than your shoulders. Keep your chest lifted and your shoulders pulled back and down, and turn your feet outward slightly. Bend at the waist, and push your hips backward so that the bar slides down your legs. Once the bar passes your knees, bend your knees, and lower your hips until the tops of your thighs are parallel to the ground (A). Keep your chest lifted, press into your heels, and stand up in one movement (B). That’s one rep. Do 15 reps in the first set, 12 in the second, and 10 in the third. Try to increase your weight by 10 pounds in sets two and three.

Move 2: Reverse grip pull down

After adding 30 to 70 pounds to the lat pull down machine, sit with your knees securely anchored under the machine’s pad. Grasp the bar with an underhand grip, keeping your hands shoulder-width apart. Lean back slightly, and keep your chest lifted (A). Bring your shoulder blades together, and pull the bar close to your upper chest. Pause for two seconds (B). Slowly release back to the starting position. That’s one rep. Do 15 reps in the first set, 12 in the second, and 10 in the third. Try to increase your weight by five pounds in sets two and three.

Move 3: Dumbell hammer curl

Begin in a seated position with five-or eight-pound dumbbells hanging at your sides (A). Draw your shoulder blades back and down, and pull the dumbbells upward with your palms facing inward until the heads of the dumbbells touch the front of your shoulders. Pause here, and squeeze your biceps (B). Slowly lower the dumbbells back to the starting position. That’s one rep. Do 15 reps in the first set, 12 in the second, and 10 in the third. Try to increase your weight by five pounds in sets two and three.